CrossFit WOD 4/15/19


Run 200m

Banded hamsting pulls

Stationary run

Stationary run, Lean into run.

200m run

x5 Burpees

x10 Air Squats

Run 200m

5 Burpee Box Jumps

x10 Overhead Squats (PVC)

Metcon (4 Rounds for reps)

Every 5 Min

Run 400m

x10 Burpee Box Jumps

Overhead Squat – Max reps in remaining time

rest 5 min

4 rounds
*Overhead Squat Weight:

R1- 65/45

R2- 95/65

R3- 135/95

R4- 165/115

**Score only overhead Squat

***Athletes should have 1-2min of work on the Overhead Squats

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Workout of the Day


  • CrossFit WOD 4/26/19

    Step ups x10

    Waiter Squat x5/5

    Exploding Step-up x10

    Front Squat x10

    Clean & TTB Prep:


    Knee tucks x5

    Hang Clean

    Leg Lifts x5

    Hang Clean w/Bar

    Toes to Bar x5
    Hang Clean (2-2-2-2)

    **Perform 5 strict hanging leg raises/toes to bar between each set.
    Metcon (Time)
    Row 400m

    Hang Squat Clean x15 95/65

    Toes to bar x15


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